Kiwi vs orange: which is healthier?
They are about equally nutrient-dense: kiwi scores 86/100 and orange 85/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Kiwi
61 kcal per 100 g. 1 kiwi: 69 g
Orange
47 kcal per 100 g. 1 medium orange: 131 g
Which to pick for your goal
- Fewer caloriesOrange61 vs 47 kcal per 100 g
- More proteinAbout even1.1 vs 0.9 g per 100 g
- More fiberKiwi3 vs 2.4 g per 100 g
- Less sugarAbout even9 vs 9.3 g per 100 g
- More potassiumKiwi312 vs 181 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Kiwi, 100 g | Orange, 100 g | Kiwi, 69 g | Orange, 131 g |
|---|---|---|---|---|
| Calories | 61 kcal | 47 kcal | 42 kcal | 62 kcal |
| Protein | 1.1 g | 0.9 g | 0.8 g | 1.2 g |
| Carbohydrates | 15 g | 12 g | 10 g | 15 g |
| Sugars | 9 g | 9.3 g | 6.2 g | 12 g |
| Fiber | 3 g | 2.4 g | 2.1 g | 3.1 g |
| Fat | 0.5 g | 0.1 g | 0.4 g | 0.2 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 93 mg | 53 mg | 64 mg | 70 mg |
| Vitamin A | 4 µg | 11 µg | 2.8 µg | 14 µg |
| Potassium | 312 mg | 181 mg | 215 mg | 237 mg |
| Iron | 0.3 mg | 0.1 mg | 0.2 mg | 0.1 mg |
| Calcium | 34 mg | 40 mg | 23 mg | 52 mg |
| Magnesium | 17 mg | 10 mg | 12 mg | 13 mg |
| Sodium | 3 mg | 0 mg | 2.1 mg | 0 mg |
Last updated . Scores use the HowHealthyIs Score method.